Mostly Legs

Jay Rhodes

Another mostly legs day, and finally decided to try some speed squats, first lets go for a pr on pause front squats.

Pause Front Squats
155x2
175x2
195x2
215x2
225x2
235x2 (pr)

Speed Back Squats
135x5
155x5
175x5
185x5
195x5

Machine Fly - 10, 10, 10, 10.......80, 90, 100, 110(7)

Last time I tried the pause squats I got up to 225, and that felt insanely heavy, I was going to try and match it initially but once I did 225 I want to see if 235 was possible, close but still good.  I like this style of squats, much harder than regular.  I may not know what true speed squats are, but this is my version.  At no point can you stand up and pause, you must squat continuously for the entire set.  Ben smith, third place crossfit finisher, does them at 1:30 in the video below,

http://www.youtube.com/watch?v=QgsaUY3ArmY&list=UUg9VfLvIjQZoozp2goMJhOg&index=10&feature=plcp

They really burned, not allowing myself to stand up and pause made the sets fast but painful I liked them, I was also surprised I got up to 195.  The machine fly's was to hit my chest a bit, no other reason.